Benefits of Flexibility
The majority of people engage in aerobic exercise to increase their cardiovascular stamina and burn fat. Weight training is done to increase strength and retain lean muscle mass. Those are the two most important elements of a fitness program, right?
Actually, there are three important elements. Unfortunately, flexibility exercise is frequently overlooked.
Benefits of flexibility training include:
·improves posture and provides more room to move
·increases calmness of the body and mind
·relieves pain and stress in the muscles
·lowers the possibility of harm
Some people are more flexible. The main determinants of flexibility are a person's genetic make-up, gender, age, body type, and level of physical activity. People lose flexibility as they age, generally as a result of inactivity but also in part due of aging itself. Your likelihood of being less-flexible increases with your level of activity. As with muscular strength and cardiovascular endurance, regular exercise will increase flexibility.
Stretch for Success
Spend a few minutes warming up your muscles before stretching because doing so could raise the risk of injury. Start with a basic, low-intensity warm-up that involves doing something easy like walking while swinging your arms in a big circle. Warm up for at least five to ten minutes before stretching. Pre-workout static stretches should be done after exercise, and gentle dynamic stretches are often advised for those beginning an exercise regimen.
When performing a static stretch:
·Take a big breath in and slowly exhale while you gradually tighten the muscle.
·Stretch two to four more times while relaxing after holding the stretch for 15 to 30 seconds.
·Stretches that need more sophisticated movements should be taught by a trained expert.
·Avoid the following stretching errors:
1. Avoid bouncing stretches. It is more beneficial and less dangerous to hold a stretch.
2. Never stretch a muscle that has not had time to warm up.
3. Avoid overworking or pushing a muscle. Relax if a stretch hurts.
4. While doing the stretch, don't hold your breath. Breathe normally as usual.
Fitting Stretching Into a Compressed Schedule
Many people refrain from stretching due to time restrictions. Some say that they simply don't have time to stretch, while others rush through the cool-down exercises and leave their fitness courses early.
It is ideal to dedicate at least 30 minutes, three times a week, to flexibility exercises than avoid potential muscular discomfort, stretching for even five minutes at the end of an exercise session is preferable to doing nothing. And after every round of aerobic exercise, you should stretch for at least a few minutes.
·Here are some suggestions for incorporating stretching into a busy schedule:
Try doing a few stretches just after taking a shower or while relaxing in a hot tub if you don't have time to fully warm up before stretching. The body and muscles' temperature are sufficiently raised by the hot water for stretching to be more effective.
·Before getting out of bed in the morning, try a few quick stretches. Stretch your entire body by gently pointing your toes and raising your arms above your head to help you get out of bed. This can help you wake up early and cleanse your mind.
·Attend a stretching class, like tai chi, pilates or yoga. Making time for classes will make it easier for you to maintain a regular stretching routine. At Lipo Lounge, we offer pilates classes (reformer based) in which we incorporate Yoga Flow and Pilates Cardio Circuit for to help you enhance your flexibility and balance.
For more questions, you may send an email to info@TheLipoLounge.com
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